Go-To Tips to Staying Healthy and Feeling GOOD While Traveling

Travel
Written By Maddie Ginder Scannapieco

Summer travel can make maintaining a balanced, healthy lifestyle a real challenge. While it's natural to indulge a bit more on vacation (we want you to fully ENJOY), finding the right balance is key to feeling your best throughout the trip and when you're back. You don't have to go through the unsustainable cycle of regretting your food choices and then restricting yourself when you get home. Here are some helpful tips to help you feel full and energized while on the road, support your gut and hormone health, and truly enjoy every moment of your journey. You can have the best of both worlds! I know from experience, and this is a major win that our clients get to experience, too!

Keeping Blood Sugar ~Balanced~ while Traveling

Never Leave Home on an Empty Stomach: At the airport or on the road, it’s easy to reach for unhealthy snacks. Always leave home with a full stomach and healthy snacks to avoid a “food emergency.”

Prioritize Breakfast: Whether you’re traveling at 6 a.m. or 6 p.m., a blood sugar-balancing breakfast is essential. My favorites include a smoothie with fat, fiber, protein, greens, and moderate fruit, an omelette packed with veggies, or some variation of eggs (scrambled, fried, or hard-boiled) always work! I always bring Thrive Market coconut turmeric wraps on trips with me for a quick, protein-rich breakfast wrap.

Bridge Snacks & Supplement Support: Prioritize fat, fiber, protein, and greens at each meal. When needed, I bridge with healthy protein rich bars and/or certain supplements to help support my blood sugar & keep me satiated:



Other Healthy BSB Easy-To-Pack Snacks

  • Dry roasted salted Macadamia nuts

  • Olive Oil Seaweed

  • Paleo Jerky or Beef/Turkey Sticks

  • Hard Boiled Eggs

  • Pre-packaged olives or cucumbers

  • Fresh veggies dipped in guacamole, salsa, kite hill cream cheese, or Primal Kitchen sauce/dressing

  • Grain-free granola and coconut yogurt + berries

  • Premade chia pudding or overnight fauxmeal (store in a glass mason jar & easily transport!)

  • Protein powder packet -- mix for an easy protein shake!

ALCOHOL

  • Although I don't currently drink alcohol myself (I haven't had a sip in over a year and a half since before I got pregnant, and I don't find myself missing it at all!), I understand that some of you may want to enjoy a drink responsibly on vacation. If I were to drink, I would focus on supporting hydration and digestion. Here's my tried-and-true healthier hangover combination to help you feel your best (all linked here)

    • Activated charcoal (during or after drinking)

    • DrinkWel (as directed, during drinking)

    • Dr. Schen’s Stomach Curing Nausea-Pills (if nauseous)

    • ADay Electrolytes & Hydration (before, during, and/or after drinking)

Disclaimer: Always seek medical advice about potential interactions with medications or health issues before trying new supplements.

  • If you prefer not to drink (my preference these days 🙂 ...and my recommendation for optimal health ), try a fun, healthified mocktail! My go-to is:

    • Club soda + muddled cucumber + lime juice and mint + fresh lime slices

    • This refreshing mocktail is like a non-alcoholic, sugar-free mojito! You can sweeten it with monk fruit, stevia, or honey if desired.

BLOATING & DIGESTION

  • Supporting digestion and preventing constipation is always a priority while traveling. One simple way to do this is by avoiding foods that don't make you feel good afterward... easier said than done ;). I stay 100% gluten and dairy-free to feel my best. However, indulging in new & more processed foods than normal can sometimes cause discomfort. I always carry supplements to support my gut health and prevent constipation, here's what I do myself and recommend for many of my clients:

    • Digestive bitters or enzymes before a meal (10 minutes before is best)

    • Activated charcoal during or after a meal

    • Psyllium husk capsules and/or magnesium citrate (to prevent constipation)

    • Gut/immunity supporting “shots” (I love KOR ginger shots with no added sugars/preservatives, found at Whole Foods!)

    • Drinking plenty of water is crucial! AND with minerals for cellular hydration and optimal digestion. Pro tip: drink the majority of your water between meals to avoid impeding digestion. Aim for 30 minutes away from meals for best results. Add Redmond real salt for minerals which will help stimulate digestion as well.

    • Another way to support gut health and blood sugar balance is to wait at least 3-4 hours between meals. This allows your gut to process everything without constantly restarting digestion. I also try to keep 12 hours between my last meal of the day and breakfast the next morning to give my digestive system a break.

IMMUNE HEALTH

  • Immune health is a must for my pre-trip packing. Some of my go-to's include:

    • Just Thrive Immunity Plus ... I SWEAR by this stuff and take it every single day. (discount MADDHEALTHY)

    • Beekeepers Naturals Bee Propolis Spray (discount code = MADDHEALTHY)

    • Oil of Oregano Supplements or Allicin (preventatively or reactively)

    • Paleo Valley Whole Food Vitamin C Capsules (discount link embedded)

    • Manuka honey (Wedderspoon gummies or lozenges)

For my full list of immune support suggestions, check it out here. (I also have my favorite kid friendly suggestions linked in there as well)

EXERCISE

  • Daily movement helps you feel your best while traveling. It doesn’t have to be stressful or difficult. Walk instead of taking an Uber or try a new workout class near your hotel. Even on vacation, making time for exercise allows you to care for your body and enjoy quality time outside in the sunshine. Movement is great for gut health and can improve gut motility and decrease constipation. Walking 5+ miles a day, exploring new cities on vacation = my favorite.

  • Pro tip for vacation mornings: wake up and drink a large glass of warm or room temp lemon water w/ a pinch of redmond real salt. And then go on a leisurely walk for 30 minutes. And then breakfast!

There are so many ways to maintain a healthy lifestyle while traveling. Ultimately, allow yourself to enjoy your destination, immerse yourself in the local culture, and make choices that leave you feeling your best. This way, you can fully enjoy all the new experiences and return home feeling even better!

To summarize, here are my recommendations (scroll up for the specific links & recs):

  • Start with a blood sugar-balancing breakfast every morning, especially on travel days.

  • Include protein, fat, and fiber at every meal to maintain blood sugar balance.

  • Support digestion with bitters or enzymes before meals.

  • Stay hydrated with electrolytes and/or mineral water every day.

  • Opt for healthier alcohol choices, or even better, choose healthier mocktails instead.

  • Prioritize immune support!

Maddie Ginder Scannapieco
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